#TweakAWeek: giving wheat the swerve
Did you know that eating two slices of whole wheat bread can spike your blood sugar more than two tablespoons of pure sugar cane? That's according to Dr. William Davis, author of Wheat Belly.
When I first heard the recommendation to reduce or eliminate wheat from my diet, it felt overwhelming. After all, wheat is a staple in many meals; (who am I kidding, nearly every meal!) bread, pasta, cereals, and more. Some estimates suggest that up to 70–80% of the typical Western diet contains wheat in some form, especially in processed and convenience foods. ARGHHHHHHHHH. It’s literally everywhere!
Here's a rough idea of where wheat typically shows up:
Staples & baked goods: Bread, bagels, wraps, tortillas, pasta, noodles, cereal, muffins, pancakes, waffles, crackers, cookies, cakes, and pastries.
Packaged & processed foods: Soups (thickeners often use wheat flour), sauces & gravies (e.g., soy sauce, roux), frozen meals & pizzas, breaded or battered items, snack bars, and granola.
Drinks & extras: Beer, malted drinks or flavorings, and some protein powders.
Non-food items: Even medications, supplements, and cosmetics can use wheat-based fillers or binders.
The truth is that wheat is so embedded in our food system that it's easy to over consume wheat.
Why consider reducing wheat?
Our modern Western diets are full of wheat, but why does that matter? Many nutritionists and scientists believe that our over consumption of wheat (and therefore gluten) negatively impacts our mental and physical health.
Wheat is a grain, and gluten is a protein it contains. Gluten is also present in other grains like rye. People can be sensitive or intolerant to wheat and/or gluten.
Interestingly, over the last 200 years, we've "modernized" how wheat is milled, removing much of its natural goodness. In the 1960s, Norman Borlaug transformed the wheat crop as part of the "Green Revolution," increasing wheat yield significantly. While this met immediate food shortages, little consideration was given to the long-term nutritional impact on humans.
Dr. William Davis describes modern wheat as a "perfect, chronic poison." For many, the idea of removing wheat from the diet is daunting because it's present in so many foods we consume daily. And I felt the same, this was no tweak that I made overnight and in fact this where #TweakAWeek was formed as my approach for creating change! Removing wheat from my diet, all at once - no chance, but one tweak at a time… for sure! So you’ve got pesky wheat to thank for my #TweakAWeek approach!
Smart swaps
Making dietary changes doesn't have to be drastic. Here are some smart swaps to consider:
Breakfast: Swap Weetabix or toast for full-fat coconut yoghurt mixed with a gluten-free protein mix and some berries.
Snack: Replace cake with a handful of mixed nuts and a small banana.
Lunch: Opt for a protein-based salad with tuna, chicken, or tofu instead of a baguette.
Snack: Choose grapes with goat cheese or a bag of jerky over cookies.
Dinner: Replace pasta with gluten-free alternatives, courgette noodles, or place the pasta topping on a baked potato.
Potential Benefits of Reducing Wheat
By reducing wheat intake, you may experience:
Reduced bloating & gas: Processed wheat can cause digestive discomfort, especially in sensitive individuals. And this is no joke, I appreciate that it can be an area of embarrassment, but it’s no joke.
More stable energy levels: Avoiding blood sugar spikes from white bread and pasta can lead to balanced energy throughout the day.
Improved mood & less brain fog: Some report feeling clearer and more focused after cutting out wheat.
Better sleep: Reducing subtle inflammation or digestive distress may lead to more restful sleep.
Clearer skin: Some individuals notice improvements in acne, eczema, or rosacea after eliminating wheat.
Reduced joint aches or inflammation: Those with autoimmune issues may feel less stiff or sore without wheat.
Wheat and Endometriosis
For women with endometriosis, dietary choices can play a role in symptom management. Emerging research suggests that reducing or eliminating gluten may alleviate some symptoms associated with endometriosis. For instance, a study published in JAMA Network Open found that 66.9% of participants with diagnosed endometriosis reported pain improvement after making dietary changes, including eliminating gluten.
However, it's essential to note that while some individuals experience relief, including women I’ve coached, the scientific evidence is not conclusive. If you’re suffering and you’ve not tried removing gluten from your diet, I STILL believe this is worth exploring.
Final thoughts
My #TweakAWeek advice: take it one meal, one snack at a time. Don't be afraid to try out gluten/wheat-free alternatives. You might soon reap the benefits!
Ready to give wheat the swerve? Rember to start small — one tweak, one meal at a time. Your gut, brain, skin (and mood!) might just thank you for it. Have you already cut back on wheat? I'd love to hear how it’s going, drop me a message or share your wins over on Instagram or LinkedIn.
And don’t forget, you don’t have to wait for the next blog post you can always follow me on socials for daily #TweakAWeek tips, real-life chats, and simple swaps to feel more you again.
Lots of love
Ali
#TweakAWeek #AliStripling #MenopauseCoach #Perimenopause #MotivationalSpeaker
